Fish dish delish

A summer seafood primer

by Rose Reisman

FISH CAN BE one of the healthiest foods you can consume. It’s high in protein, Omega 3 fatty acids and is a source of zinc, iron, vitamin A, B and D. But the harsh reality is that most fish contain low levels of toxins that we are all concerned about. I’m talking about mercury and PCBs. For most healthy adults, this is not an issue, but for infants and children, we should minimize the amounts eaten of specific fish. The safest fish are wild Alaskan salmon, tilapia, Canadian or American shrimp, farmed blue mussels, bay scallops and rainbow trout. You should avoid or only serve the following fish a couple of times per month: Atlantic salmon, striped bass, swordfish, shark and blue fish. You can enjoy tuna, sole, halibut, lobster and snapper once a week. Remember, including healthy fish in your diet will help limit the proteins that have high saturated fat content. Here are some of my favorite fish recipes. Enjoy!

  1. Salmon & Bean Salsa
  2. Pecan-coated Swordfish
  3. Garlicky Sole with Crab
  4. Tilapia with Fruit Salsa

Salmon & Bean Salsa

Feel free to use swordfish or tuna instead of salmon, if you like.
Serves 4

  1. Preheat the barbecue to high, or set the oven to 425°F and line a baking sheet with foil sprayed with cooking oil.
  2. To make the salsa, combine the black beans, white beans, tomatoes, green pepper, onion and cilantro or basil. Whisk the vinegar, lemon juice, olive oil, garlic and chili paste together. Pour over the bean mixture and toss to combine.
  3. Barbecue the fish, or bake uncovered in the center of the oven, for approximately 10 minutes for each inch of thickness, or until the fish flakes when pierced with a fork.
  4. To serve, spoon the bean salsa on a plate or platter and place the fish overtop. Garnish with cilantro or basil.

Nutritional value per serving: 319 calories; 32g protein; 9g fat; 2g saturated fat; 29g carbohydrates; 56mg cholesterol; 313 mg sodium; 9g fiber.

Pecan-coated Swordfish

Try almonds or cashews instead of pecans and substitute tuna, shark, marlin or any firm white fish for the swordfish.
Serves 4

  1. Preheat the oven to 425°F. Spray a 9-inch baking dish with cooking oil.</li> <li>Place pecans and breadcrumbs in small food processor and process until finely chopped. Transfer to a shallow bowl.
  2. Whisk the egg and milk together in a shallow bowl. Dip the fish in the egg mixture, then coat with the pecan mixture.
  3. Spray a large non-stick skillet with cooking oil. Add the vegetable oil and place over medium heat. Cook the fish until golden, about 2 minutes per side.
  4. Place in the prepared baking dish. Bake for 10 minutes per inch of thickness, or until the fish flakes easily.
  5. While the fish bakes, whisk the stock, lemon juice, sugar, cornstarch and lemon zest together in a small saucepan. Cook over medium heat Pour sauce over the fish and sprinkle with the parsley.

Nutritional value per serving: 341 calories; 27g protein; 15g fat; 3g saturated fat; 17g carbohydrates; 99mg cholesterol; 228mg sodium; 1g fiber.

Garlicky Sole with Crab

This tasty stuffing adds flavor to this delicate fish.
Serves 4

  1. Preheat the oven to 425°F. Spray a baking dish with cooking oil.
  2. To make the stuffing, combine the crabmeat, mayonnaise, lemon juice, green onion and dill or parsley in the bowl of a food processor. Pulse just until still chunky. Alternatively, finely chop by hand.
  3. For the topping, combine the breadcrumbs, oil and garlic. Divide the filling over the sole fillets. Roll them up and fasten with a toothpick. Sprinkle the crumb mixture overtop. Place in the prepared baking dish and bake in the center of the oven for 10 minutes or until fish flakes and is no longer opaque. Remove toothpicks.
  4. Garnish with dill or parsley and serve immediately.

Nutritional value per serving: 215 calories; 39g protein; 4.6g fat; 1.2g saturated fat; 3.4g carbohydrates; 109mg cholesterol; 354mg sodium; 0.6g fiber.

Tilapia with Fruit Salsa

Tilapia is a mild-tasting fish that I like to serve with a tasty sauce or salsa. Substitute fresh fruit of your choice in the salsa (for the pineapple and mango), such as peaches, plums or nectarines. If you want a spicy flavor, add hot sauce to taste.
Serves 4

  1. Place the pineapple, mango, onion, red and green pepper, cilantro, lemon juice, orange juice concentrate, honey and oil in a bowl and mix to combine.
  2. Spray a non-stick skillet or grill pan with cooking oil and heat to medium-high. Cook the tilapia for approximately 5 minutes per side, or just until it is no longer opaque and the fish flakes. Do not overcook.
  3. Place the fish on a serving platter and spoon half the salsa overtop. Serve with the remaining salsa on the side.

Nutritional value per serving: 215 calories; 35g protein; 5.4g fat; 1.3g saturated fat; .6g carbohydrates; 85mg cholesterol; 91mg sodium; .8g fiber.

Post City Magazines’ culinary columnist, Rose Reisman, is the owner of Rose Reisman Catering, the author of 14 cookbooks and a well-known TV and radio personality. Visit Rose at www.rosereisman.com.

| Home | Company Info | Advertiser Info | Contact Us | Classifieds | Previous Issues |